March 2016: BIRTHFIT Online Coaching Day 11


Get the blood moving.
Let’s start Monday with some full body joint mobilizations. Turn on some good music and start moving. Try to get 10-15 circles, rotations within each joint.
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Move on to some Air Squats and Cat/Cow.
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Movement, Mobility, and Activations 

Let’s spend some time opening the hips. Spend 2-3 minutes on each hip with the Standing Pigeon Stretch. Then, at least 3-5 minutes in the bottom of a squat for the oh-so-valuable Squat Therapy.
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Once your joints are feeling lubricated and the blood is pumping, move on to the functional progression part 2 and part 3. The goal is to warm up the deep core and posterior chain through this innate movement. Really check in with yourself and your physical body here.
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Today’s strength has a higher conditioning aspect to it as compared to some other strength sets. Pick a weight that is around 60-70% of your 1RM, but definitely do not go higher than 70% of your 1RM. If you do not know your 1RM then warm up to a weight that you could do 10 back squats in a row pretty comfortably. This will be the weight you will use for the workout.
The intention for this workout is to do all ten rounds of eight back squats unbroken. There is designated rest in the workout, but feel free to rest a little longer if needed to complete the set.


10 Rounds
8 Back Squats 
-Rest 60 seconds-

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Today is aerobic conditioning day. Pick one of the movements/activities below. The idea is to move at about 50-70% of your intensity and find an almost meditative pace. For the sled pull, this must be a WALK with the weight dragging behind you.
2k Row
20 Min Swim
30 Minute Jog
1 Mile Sled Pull (25-60lbs)
45 Minute Walk

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